Healthy Snack Options on the Go

Healthy Snack Options on the Go

Life gets so busy, doesn’t it?  There is work.  There is school.  Between our own schedule and the schedule of our partners, kids or parents; most of us are constantly on the go.  Unfortunately, most of the time this means that our nutritional choices often fall short.  We’ll grab something from the vending machine or we’ll run through a fast-food drive through.  With a little planning ahead and prep time, you can pack some healthy and nutritious snacks to keep your nutritional health a priority. 


Too many people believe that snacks are automatically bad.  This is simply not true.  Snacks can be, and should be, an integral part of a healthy diet.  There are two important points to keep in mind when adding snacking to your daily diet.

  • Portion control.  When adding snacks to your day, keep the portions small.  Remember – it takes twenty minutes for the feeling of satisfaction to reach your brain.  If you are the type of person that likes to eat until you feel full, you may need to have a small snack and find something to keep you busy while your body processes the feeling of fullness. 
  • Keep an eye on your daily levels.  You need to keep an eye on added sugar, salt, calories and fat.  It’s acceptable to have a higher fat lunch, so long as you have a few lower-fat meals or snacks during the day.  Your overall goal should be to eat a balanced diet over a 24 hour period.  Remember to keep up the Omega-3’s, the protein and the fiber!


The best snacks are those that contain at least two of these three items:  healthy fats, fiber, or protein.  These three options can help increase the feeling of satiety and provide high levels of nutrients to help keep you energized. 


  1. Canned tuna drizzled with a little bit of olive oil and topped with sliced tomatoes.  Mix together in travel container and it should stay good most of the day. 
  2. Banana with peanut butter.  Bananas are easy to tote around and adding a spoonful or two of peanut butter in a small travel container makes the snack a breeze to put together. 
  3. Hardboiled eggs and string cheese.  These are grab-and-go items.  Boil a few eggs every weekend and just throw in a sandwich baggie for easy travel. 
  4. Berry parfait – no sugar-added greek yogurt layered with fresh or frozen fruit – add in a teaspoon of chia seeds for an extra filling parfait
  5. Trail mix (shaved coconut, pumpkin seeds, sunflower seeds, cocoa bits, raisins).  This can be mixed upon the weekends and stored in small travel containers.  This is a great snack before kid’s sports or working out. 
  6. Cottage cheese and a handful of almonds.  Use the travel container and store your almonds in baggies. 
  7. Deer, beef, bison or turkey jerky.  Simply grab and go. 
  8. A handful of pumpkin seeds and an apple.  Another grab and go item. 
  9. Bean and cheese tortilla roll.  Simply roll out a tortilla.  Mash some canned beans (drained) with a little olive oil.  Spread on a tortilla with a sprinkle of shredded cheese.  Roll up and store in a sandwich bag. 
  10. Hummus dips.  Drop some hummus in a small jar (like an old baby jar or small jelly jar).  Pack some vegetables into a plastic bag.